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CrossFit Mooloolaba
WARM UP
4mins
5 Slow snatch deadlifts
5 Snatch high pulls
5 Snatch press
5 Snatch drops
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger
STRENGTH
Power snatch 7×3
SKILL
5min EMOM
5-10 strict/kipping/chest to bar pull ups
or 2+ Bar muscle ups
WOD
10/8/6/4/2
Push jerks 60/40kg
Front squats 60/40kg
COMPETITORS
SESSION1
- Clean and jerk (3+1) 60, 70, 80×3 sets
- Power clean and jerk (1+3) 60, 65, 70×2 sets
- Back squats 60×3, 70×3, 80x3x2
- Snatch high pull 90x4x5
- Deficit hand stand push ups 5×5
SESSION2
- Sled drag 800m 20/10kg
- 100m hand stand walk not for time
Do it in as few sets as possible, so rest up between efforts and get some big meters - WOD